Dumbbell Overhead Front Raise
A straight-arm dumbbell raise from the thighs to arms' length overhead. Works the front delts through their full range and lets each arm find its own path.
Primary muscles
- Front Delts
Secondary muscles
- Side Delts
- Traps (Trapezius)
- Serratus Anterior
- Sets
- 3
- Reps
- 10–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with a dumbbell in each hand in front of your thighs, palms facing your legs, elbows soft.
Brace your core so the ribs stay down.
Raise the dumbbells in a wide arc in front of you, keeping the elbows slightly bent.
Continue until the dumbbells are at arm's length overhead.
Lower along the same arc back to the thighs.
Breathing: Exhale as you raise, inhale as you lower.
Coaching tips
Ribs down at the top
Soft, fixed elbows
Slow on the way down
Common mistakes
Arching the lower back to get overhead
Swinging the weights up
Letting the elbows bend more as you lift
Safety notes
Go light and stop at eye level if the overhead range pinches.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.